All posts by Eugenia

My art: http://eugenialoli.com

Keto birthday cake

A cake I made for the birthday of a friend. Came out rather nice, even if erythritol isn’t very sweet, no matter how much of it you use (I used almost double the quantity than the original recipe).

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Kolokythopatates

As always, this oil-free recipe is 200 calories. This one also happens to be a vegetarian dish.

Kolokythopatates

Ingredients (for 1)
* 1 large tomato
* 150 grams zucchini
* 150 grams of a peeled turnip or rutabaga
* parsley, onion and garlic (chopped)
* salt, pepper, oregano
* Optionally: a sliced carrot, cauliflower rice

Method
1. Blend the tomato.

2. Wash, then cut the tuber and zucchini in thin oval slices. Preheat the oven at 400F (200C).

3. Add 1.5 cup of water (even better: bone broth) along the rest of the ingredients in a baking dish.

4. Bake until most of the water is evaporated, the sauce is thickened and the veggies are cooked through. Serve hot.

Fasolakia (Green Beans)

This fresh string-beans dish only very few calories, but if you prefer it with a bit more substance you can add some turnip or rutabaga in it.

Fasolakia

Ingredients (for 1)
* 300 gr green beans
* 100 gr of peeled rutabaga or turnip
* 1 medium-size tomato
* A bit of chopped onion
* 1/2 cup of mushrooms, sliced
* salt and pepper to taste

Method:
1. With a kitchen knife cut and throw away the two edges of each bean. Wash the beans and the tubers.

2. Cut the tubers into small cubes. Finally-chop the onion and tomato (or use a cheese grater for the tomato).

3. In a pan under medium heat add all ingredients and 2-3 cups of water or even better, bone broth. Stir a few times.

4. Cover the pan and let it simmer until the veggies have cooked through and the tomato sauce is thickened. Serve hot.

Calzone

I made some ketogenic calzone tonight, using the same kind of dough that I use for my keto pizza. Husband loved them. I stuffed them with shiitake mushrooms, ground meat, jalapenos, onion, garlic, spices, and a teaspoon of tomato sauce. Next time I’ll drop the tomato sauce and use cheddar instead.

Low calorie “fried rice”

Lunch today: cauliflower rice with peppers, carrot sticks, broccoli, scallions, cilantro, greens, “fried” on a pan using only 0-calorie sprayed coconut oil, chinese five-spice, and 1 teaspoon of gluten-free tamari soy sauce. Not as yummy as the real thing, but at 135 calories, it was totally worth it! I served it with 1 Pacific sardine (overall, a large, but only a 200 calorie meal).

Fat free low calorie fried rice

Keto Tabbouleh

I made this for a friend recently, using cauliflower instead of bulgur wheat. The experience made me want to also take on the challenge to do keto kibbeh — none of the recipes online about it comes close to how much more authentic it could actually be — while remaining very low carb.

Ingredients
* 1/2 head of a large cauliflower
* 1 teaspoon of Baharat Syrian spice blend (read here)
* 1 tablespoon of avocado, coconut or olive oil
* 1.5 cups flat leaf parsley leaves, chopped
* 1 cucumber sliced in small pieces, seeds removed
* 2 tomatoes, cut in small pieces, most juice removed
* 1/4 cup fresh mint leaves, finely chopped
* 2-3 green onions, chopped
* Unsalted, raw pistachios, cut in small pieces
* Toasted almonds (optionally)
* Lemon juice from 1 small lemon
* zest of 1 lemon
* 1/3 cup extra-virgin olive oil
* 1/3 teaspoon of cumin
* Salt & pepper to taste

Method
1. “Rice” the cauliflower in two passes in a food processor. Use the S blade, and do short pulses. Don’t over process it.
2. Add the fat of your choice and the spice mix on the riced cauliflower, and coat well. Bake at 400 F for about 15 minutes. The cauliflower must still be crunchy! Let cool completely.
3. In a big bowl, bring all the veggies together. Beat together with a fork the olive oil, lemon, cumin, zest, salt & pepper, and toss well.

Keto Pizza

Made an awesome ketogenic pizza for my hubby, along some keto cheesy dinner rolls the other night. The crust was to die for, the most authentic pizza crust from all the keto ideas out there! I’ve documented the event, lol. I made the pizza with… anchovies. It’s an acquired taste to have salty fish on a pizza, but it’s truly, amazingly yummy! 8 gr of net carbs for the whole thing, including the toppings.

Real Healthy Jell-o

In my quest for really low calorie desserts, jell-o is a natural choice. It ranges from 20 to 40 calories, depending on which fruit you’re using, or if you’re using coconut water or not. Today, I used frozen strawberries.

The most interesting thing for me is that I can pack these jellos with nutritional powders that otherwise I rather not consume in plain water (since I don’t do smoothies anymore in my low calorie diet). So I take my magnesium, collagen, and vitamin C via my jello.

Ingredients (makes 6 large pieces, or 9 smaller ones)
* 1.5 tbspoons Great Lakes gelatin (must be the red kind)
* 1 cup of fresh or frozen fruit (except kiwi, pineapple, mango)
* 2 cups of liquid (spring water, or even better, coconut water)
* 1-2 tbspoons of erythritol
* Optional: supplements in powder form

Method

1. Blend the fruit with the liquid, and any nutritional powders that you may be using for about 30-40 secs, until smooth.

2. Heat up 1/3 cup of that liquid in a pot. Add the erythritol and the gelatin, and vigorously stir to dissolve them completely. About 2 minutes.

3. Mix everything again and blend for 10 seconds. Pour it into cups or a deep dish, and refrigerate for at least 4 hours.

Note:
When dealing with real fruit and not just juice, foam will be created on top of the jelly. But so what? It’s delicious!

27 calorie bean brownie

Not a raw dessert, but this is the lowest calorie dessert I can ever have! And it’s so healthy too! I mean, that’s the only dessert you will see having so much nutrition in it!

I found the original recipe on a blog that suggested using various gluten-free flours, but that was ballooning the calories per cookie to over 37. The idea came to me to use beans instead, as they seemed to have fewer calories than any of these flours, and they were sufficiently low carb anyway in small quantities! And of course, it’s all sugar-free.

The texture came out a little bit soft, but it has a perfect taste, so, whatever!

Ingredients (12 pieces)
* 200 gr fat free Greek yogurt
* 15 gr unsweetened cocoa
* 100 gr cannellini beans (from a rinsed/drained can)
* 75 gr Erythritol
* 1 teaspoon baking powder
* 1 egg

Method
1. Place everything in a blender, and blend for 1 minute.

2. Bake at 375 F for 20 minutes, or until it sets. Let cool, and enjoy!

Per brownie: 26.7 Calories. Net Carbs: 2 gr, Fiber: 0.7 gr, Fat: 0.6 gr, Protein: 3 gr. A source for calcium, copper, phosphorus, B2, B12, and Choline.

Dieting continues

Lost 25 lbs so far, in a little bit over two months and I’m symptom-free for the first time in 17 years. Still, I have another 20 lbs to lose and a few more things to still fix. I’m getting there. Here’s my colorful breakfast today. Beans is the only high-carb food I eat anymore, since my gut needs it. Love them with well-fermented kimchi. Overall, I eat anywhere between 35 and 75 gr of net carbs per day. I’m sure there are days that I fall into ketosis.

My 800 calorie diet program

Sure, it’s a low calorie diet, but in contrast with other VLC diets, it contains about 1.3 kg (2.8 lbs) of food per day, which should satiate anyone with moderate activity, making the diet easy to follow. Plus, it’s the right kind of food, which doesn’t spike the blood sugar, like whole grains (that surprisingly find their way in other VLC diets).

Morning: (here’s how it looks like)
2 boiled pastured eggs
100 gr Cucumber or 60 gr of tomato
A handful of greens with lemon juice
Tablespoon of kimchi with 40 gr of canned black beans or lentils
1 kiwi or 90 gr of berries, if your day ahead is expected to be intense
Herbal Tea, plain (limit coffee to once a day)

Lunch / dinner: Usually at 130-200 calories each, often cooked in home-made bone broth.
Hearty Soup
Yemista with cauliflower rice
Ratatouille
Spanakorizo
Blatzara Greek spinach pie with cauliflower rice
Green beans with tomato sauce
Lahanodolmades
Kolokythopatates
Cauliflower rice with veggies “stir-fried”
– Mushroom+veggie bolognese (cooked in bone broth), with zucchini zoodles
– All sorts of green leaf salads (use plain lemon for dressing)

Meats are a side dish (up to 50 gr): mostly shellfish, white fish (particularly mahi mahi), occasionally canned sardines in water, boiled turkey breast, offal.

Tea Time Snack:
0% fat Greek yogurt (100 gr)
Kiwi (cut into pieces on the yogurt)
Herbal Tea, plain

Dessert:
Home-made jello (17 calories for 1/12th, sweetened with erythritol)
– or less often, Bean Brownie

15 minutes before bed:
Unsweetened almond milk with added magnesium powder, and cocoa (erythritol sweetener optionally)

Notes:
– I use Cronometer to calculate the calories of what I eat. Almost everything is getting weighed before it goes into a pan!

– I use mostly kiwis for fruit due to their high concentration of vitamin C.

– Stay 100% gluten- and grain-free to reduce inflammation.

– Meat is essentially a side dish, not the other way around. 50 gr are served only per meal.

– No added oils anywhere, it’s a diet very low in saturated fats (to deal with insulin problems that meat-derived saturated fats can create).

– Averages: 20 gr of fiber, 60 gr of net carbs, 25 gr of fat, 6 gr of saturated fat, 60-70 gr of protein, 1:2 omega-3 to omega-6 ratio.

– Supplementation is needed (not daily): B-complex, magnesium, D3, CoQ10 Ubiquinol, K2 Mk-4, zinc, E, and iron. I take each of these 3 times a week, no more than that. I stay away from multivitamins, since they give you a lot of what you already get from food, and none of what you don’t normally get.

– Offal is instrumental to keep healthy in this VLC diet. They contain very high amounts of: Kidneys: selenium. Spleen: iron. Heart: CoQ10. Intestines: Choline (way more than eggs have). Gizzards: Zinc. Liver: A Retinol and B12. Prefer pastured lamb/goat over beef offal.

– While offal is used mostly for its concentrated nutrition, once or twice a week, it’s seafood that make up the most of the daily animal protein intake.

– Drink lots of fluoride-free water (at least 3 liters of spring water per day), and also make herbal tea/chamomile with it. Use such water in your soups and bone broth.